Secret
Training Tip #345 - I Can't Believe You Just Did
That Exercise On That Machine!
Learn 5 exercises that use common training equipment
in ways the manufacturers NEVER imagined! They're
often more effective than the original purpose
of the machine itself!
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If
necessity is the mother of invention, then creativity
must be the father. You're now going to learn 5 exercises
that are done on several ordinary pieces of training
equipment. Here's the kicker: they have nothing to do
with the original purpose of the machine they're done
on!
Be
aware, if you try these, you will probably get some
strange looks at the gym. They're extremely effective
but definitely unconventional! My philosophy has always
been to let results speak for themselves. You'll soon
notice the very same people trying the very same exercises
they were wondering about!
Note:
There will be pictures of several of these exercises
available through a link at the end of the article.
1. Preacher Bench Seated Dumbell Shoulder Press
If
you've never used the Preacher Bench for Shoulder Presses,
you're missing out on one of the most effective Shoulder
Press variations you can do.
Start
by setting the arm pad of the Preacher Bench low. Now
sit backwards on the seat (compared to the regular forward
Preacher Curl position) with your back pressed against
the pad. The top edge of the arm pad should be pressed
against the upper section of your lower back.
All
you need to do is add a pair of dumbells and you've
got a Shoulder Press station that is, in my opinion,
better than any single dedicated Shoulder Press station
that I've ever used. Here's why:
In
a regular Shoulder Press station, the back pad is flat
and your upper back is pressed against it. Even if the
pad is tilted slightly back at an angle, this leaves
the lower back completely unsupported during the movement.
This is the biggest downfall of every Shoulder Press
station I've tried. The lower back support is sorely
lacking, which is not good on an exercise that puts
so much pressure on the lower back.
When
you use the Preacher Bench, the top of the arm pad pushes
directly into the lower back area and the upper back
area is completely free. This unique position not only
supports the lower back, but allows you to maintain
an arch in the lower back as you're doing the exercise.
This dramatically decreases the stress on the lower
back during the exercise and this, in my experience,
can lead to immediate increases in the amount of weight
a person can use for the movement!
Not
bad...you get a safer movement and the ability to use
more weight immediately!
2. Calf Raise Machine Shrugs or Squats
The
standing calf raise machine can take the limitation
of your grip strength out of the shrug movement instantly.
It's easy...set up the machine as usual, step under
the pads and stand up. Now, instead of doing calf raises,
simply shrug!
You
can not only use more weight when you remove your grip
as a limiting factor, you can also do many more reps,
giving your traps an incredible workout!
But
how you do you adapt the standing calf raise machine
to do squats? That's easy too...set a bench under the
shoulder pads and stand on the bench instead of on the
regular foot plates. The only limitation you may face
here is range of motion - not all calf raise machines
will go that high when you're standing on a bench under
them.
You
can now do squats without a squat machine and push yourself
to the point where you truly can't do another rep. All
you have to do is set down the weight when you're done,
which is so much easier than re-racking a barbell!
If
you're really ambitious, you can use this set-up to
do two-leg-up, one-leg-down squat negatives. Push up
to the top with two legs then lift one leg off the bench
and do a negative rep down on only one leg. This is
an excellent way to build strength in the thighs.
3. Seated Bench Press Machine Shoulder Presses
This
one will get you some strange looks in the gym - you
may have to explain what you're doing to almost everyone
who walks by!
Practice
getting into position with lighter weight. First, sit
in the seat and press the weight to full lockout in
the regular bench press. Now, skootch (that's the technical
term) your butt up the back pad as you push forward
on the handles forcefully. This takes a little practice
to get used to so try it a few times with lighter weight,
as I mentioned above. Your upper body should be horizontal
at this point and your arms extended at the top of a
shoulder press position.
Now
do shoulder presses in this position. I've found this
unique exercise to be more effective for shoulder presses
than most shoulder press machines. When you've finished
your set, simply slide your butt back down the back
pad and lower the weight.
4. Flye Machine or Pec Deck One Arm Rows
The
Pec Deck is not just for the chest anymore...you can
do an amazing One Arm Row with the Flye or Pec Deck
machine that rivals and even beats the dumbell version
in many ways.
Stand
in front of the Pec Deck or Flye Machine, facing the
seat. Take your left hand and grip the outside of the
left arm pad/handle. Brace your right hand on the machine
frame and brace your right foot on the seat (necessary
with heavier weights).
This
position mirrors the bottom position of the One Arm
Row. Start pulling the left arm pad/handle around slowly,
feeling the tension in the back. Pull the arm pad/handle
around and back as far as you can, squeeze your back
hard for a few seconds then lower the pad/handle slowly.
Don't
allow the weights to touch at the bottom, which will
release the tension - use this opportunity to get a
HUGE stretch on the lats. This bottom position is one
of the best Lat stretches I've ever found AND it's done
against resistance, making it even more effective for
building the lats. Finish the set then repeat with the
other arm.
This
movement is useful because, in addition to the great
stretch, it also completely eliminates lower back stress
on the One Arm Row movement. All the tension of the
exercise is placed on the upper back. You can also change
where on your back the exercise hits by changing where
you grip the pad. Grip high on the pad to hit the upper
back (teres major and rhomboids) area. Grip lower on
the pad to hit the lower lat area.
5. Resisted Crunches on the Lying Leg Curl Machine
This
exercise is a killer! Not only is it very effective
for the abs when done using regular technique, you can
also use it for self-spotted negative training to work
the abs extremely hard!
You
will be using the Lying Leg Curl Machine for this exercise
(it won't work on a Seated or Standing Leg Curl Machine).
It will take a little experimentation to get your body
position and the pad position comfortable so set it
at a very light weight to start with. Set the ankle
pads on the shortest notch available. You can move the
pads up from there if you need to after you've tried
the exercise.
Lie
down on your back on the leg curl bench with your head
down by the ankle pads. Your head should be at the end
of the bench.
Now
reach your arms back over your head and place your forearms
underneath the ankle pads where you would normally place
your feet. From that position, do a crunch, lifting
the ankle pads with your arms and keeping your shoulders
and elbows locked into position.
This
exercise adds resistance to the crunch in an arc over
the entire movement from start to finish, unlike when
you just hold weight on your chest. It results in an
extremely strong contraction in the abs.
I
also mentioned that a person could do self-spotted negatives
with this exercise. I won't disappoint the gluttons
for punishment in the group!
WARNING!
This variation should only be attempted by advanced
trainers. It puts tremendous tension on the abdominal
muscles, which could result in injury to a less-experienced
trainer. Even advanced trainers should work up to this
exercise slowly.
Here's
how to do it:
Set
the weight heavier. Instead of crunching with your arms
locked, first do a quick pullover-type movement to get
the ankle pads to the top of the crunch position then
quickly crunch your torso up to the top position and
clench your abs for dear life. It takes an explosive
movement to get the weight and then your body into the
starting position so don't try and do this part slowly.
The
weight will immediately start pulling your torso back
down. Fight this as hard as you can by actively trying
to crunch up as it pulls you down. The tension on the
abs is incredible!
You
can also execute this by having a partner move the weight
up into position and hold it there until you give the
word to take the weight yourself.
---
Give
these exercises a try the next time you're in the gym.
You may get some strange looks but you'll have the last
laugh!
Exercise
#1 - Preacher Bench Seated Dumbell Shoulder
Press
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This
pictures shows the position on the Preacher
Bench that you'll be sitting in. Your
lower back is supported against the
top edge of the arm pad while your upper
back is free.
This
allows you to maintain a supported arch
in your lower back during the movement.
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Exercise
#3 - Seated Bench Press Machine Shoulder Presses
 |
 |
| This
demonstrates the position on the vertical
bench press machine that you'll be in
to perform shoulder presses on it. Your
upper body should be horizontal at the
start of the movement. You can adjust
your body position according to the motion
of the bench press as you do the movement
so that you get maximum tension on the
shoulders and keep the movement comfortable. |
Exercise #4 - Flye Machine or Pec Deck One
Arm Rows
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This
is the start position for the exercise.
Note how the hand is braced against
the top frame and the foot is braced
on the seat.
This
allows you to reach forward and get
an excellent stretch on the lats at
the start of the movement.
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 |
| This
is the contracted position of the movement.
Get a strong squeeze at this point and
hold it for a few seconds. |
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